Stand with your feet shoulder width apart, stand on both sides of your hips, and slowly squat down. Always keep your head up, chest out, waist tied, squat until you can't put it down, fully compress the gluteus maximus, the angle between the big leg and the calf is 30 degrees, and pause for 3 to 4 seconds. Then stand up at medium speed. When you stand up, you can't rely on the inertia of your body. After standing up straight, tighten your hip muscles.

Hip-slimming exercise: raise your legs and slim your hips in place.

After sitting for a long time at work, you can stand up and do leg lifts, try to lift your legs up, tighten your abdominal muscles and raise your thighs. Stand up straight and swing your arms while lifting your legs. This will not only relax the muscles that are stiff due to sitting for a long time, but also play a role in slimming the buttocks.

Hip-thinning action: the golden rooster lifts the buttocks independently.

Hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. Hold this position for about 2 seconds, then put it down. Repeat this action with the same foot 10 to 15 times, and then change the foot.

Skinny hip movement: kneeling on one knee

Stand with your feet shoulder width apart, keep your body vertical, put your arms on your sides naturally, bend your knees when your left leg moves forward, kneel down on your right leg, and sink your hips. After reaching the limit, keep this posture for a while, then slowly return to the original posture, and practice the above actions alternately with your legs until your legs feel tired.

Skinny hip movement: sprint and collision.

Stand with your feet open, your right foot forward, and your fists on your hips. Take a big step back with your right foot, keep your upper body vertical, bend your lower body, squat, pause for a moment, and then change your feet. Although lunge is a very simple movement, you must pay attention to adjusting the center of gravity and slowly feel the muscle stretching of hips and legs. Note that in the process of doing this action, the upper body should always be upright, and do not lean forward or backward. When forming a lunge, the heel should be raised, and the step should not be too big.

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